_{^{NHS LOTHIAN | PODIATRY SERVICE}}

Heel Pain

Heel Pain (Plantar Fasciopathy) is a very common condition characterised by pain in the bottom of your heel from a structure called the Plantar Fascia.

The Plantar Fascia is a strong band which provides support and stability to your foot.

What causes Plantar Fasciopathy?

Some of the most common causes of Plantar Fasciopathy are as follows:

Common Causes include:

Wearing ill-fitting or badly styled footwear, such as: high heels, hard thin soles or soles that are too soft
If you have recently started being more active/increased your activity level
Activities/occupations that involve placing large amounts of pressure and or strain on the foot and ankle, such as running or jumping
Tight or weak muscles in the lower leg and or foot
Being overweight
Direct injury
Foot deformity
Arthritis in the foot or ankle
Some underlying medical conditions

Signs and Symptoms:

Pain on initial steps after a period of rest, particularly first thing in the morning
Pain can often feel better during exercise but worse after
Pain can worsen the longer you are on your feet

What can I do to help myself?

It is important to try to work out what leads to your pain. Avoiding the causes or triggers of painful symptoms is one of the most important parts of helping your recovery.

Consider the following options:

Footwear

The shoe style you wear should accommodate the width and shape of your foot and have semi rigid soles – avoid narrow, pointed shoes. The heel height should be between 1cm and 4 cm and preferably have a firm fastening such as lacing. People often find avoiding very flat shoes helpful.

Gel heel cushions

You may wish to purchase these to use in your shoes. These are helpful if you have little or no fat on the sole of your heel.

Modify activity levels

It is good to keep moving and exercising but you may benefit from considering alternative ways of keeping active temporarily. Lower impact activities such as cycling or swimming may be a good option for you. If this does not help, a period of rest may be suitable.

Ice packs and massage

Roll a frozen bottle of water under your foot and heel or apply an ice pack for 20 minutes 2-3 times daily. Alternatively, use an ice pack to the most painful area (ensure ice is not applied directly to your skin- a cloth or towel may be a useful barrier).

Aim for a healthy body weight

Being overweight increases pressure and strain to the affected area and could reduce your chances of successful resolution. If you need support with this please speak with your GP or the Get Moving service.

Pain medication

Some pain medication may help to reduce your symptoms and help you to move more comfortably. Discuss this with your Pharmacist or GP.

Being patient

This is not always easy but we know it may take time for symptoms to settle.

Excercises

Watch the videos below and follow the exercises as advised.

Plantar Fascia Stretch

Gastrocnemius Stretch

Soleus Stretch

Double Leg Heel Raises

Towel Scrunches

What if my symptoms fail to resolve?

If after 6 weeks following the above advice, your problem has not improved seek advice from a Podiatrist.

NHS 24 MSK Help app

Free app with further exercise guidance and self-management support for MSK conditions. Available on the App Store and Google Play.

Self-Referral Form

Please complete a self referral form to apply to the podiatry service for treatment.

Self-Referral Form

If you are using a smartphone please download the free Adobe Acrobat Reader app to complete the form electronically – get.adobe.com/reader

GPs and other healthcare professionals can access referral guidance on our Ref Help pages

CONTACT INFORMATION

NHS Lothian Podiatry
Mon-Thu: 8:30am-4pm
Fri: 8am-3:30pm

Telephone: (0131) 536 1627

Self-Referral Form

ABOUT US

Podiatrists are allied healthcare professionals trained to help prevent, diagnose, and treat problems affecting your feet and lower limbs.

Podiatry’s primary aim is to improve the mobility, independence, and quality of life for their patients.

SHARE THIS PAGE

Heel Pain

Heel Pain (Plantar Fasciopathy) is a very common condition characterised by pain in the bottom of your heel from a structure called the Plantar Fascia.The Plantar Fascia is a strong band which provides support and stability to your foot.

What causes Plantar Fasciopathy?

What can I do to help myself?

Footwear

Gel heel cushions

Modify activity levels

Ice packs and massage

Aim for a healthy body weight

Pain medication

Being patient

Excercises

Plantar Fascia Stretch

Gastrocnemius Stretch

Soleus Stretch

Double Leg Heel Raises

Towel Scrunches

What if my symptoms fail to resolve?

NHS 24 MSK Help app

Self-Referral Form

Heel Pain (Plantar Fasciopathy) is a very common condition characterised by pain in the bottom of your heel from a structure called the Plantar Fascia.

The Plantar Fascia is a strong band which provides support and stability to your foot.